September 19, 2025

300 Swim
8 x 25 Reverse IMO x 2
4 x 50 Free - 25 Free / 25 IMO
- - - - -
1 x 100 Free - 3rd 25 Fastest
4 x 75 Free - Faster than best 100
1 x 100 Kick
Rest :30
1 x 100 Free - 3rd 25 Fastest
4 x 50 Free - 2nd 50 of 100
2 x 50 Kick
Rest :30
1 x 100 Free - 3rd 25 Fastest

4 x 25 Choice - Sprint
1 x 100 Kick
Rest :30
1 x 100 Free - 3rd 25 Fastest
4 x 25 Choice - All Out Sprint
1 x 100 Free - Smooth
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Cool Down